Independence Day 1776 Challenge

2022-07-042022-07-04Leave a comment

QIC: NASA
When: 2022-07-04
Pax: 3D, Bababooey, Badlands, Beaker, Boogie Down, Cakeboss, Cee-Cee the dog (RoF's and Varsity's mascot), Clickbait, Cornerstone, Cubbie, darkhelmet, Data, fishstix, Funhouse, Grout, Italian Job, Kermit, Maximus, Mr Clean, NakedAndAfraid, Nasa, Quack Attack, Repeat, Ring Worm, Ruby Slippers, Sasquatch, Shield, slapshot, Stang, Straight Up, Trucker, White Lightning, yard sale
Posted In: Honey Badger

Good morning America! HAPPY BIRTHDAY!
Soupy muggy morning. We had one FNG EH’d by Beaker, so the full disclaimer was disclaimed and off we went to the NaFo track.

WARMUP: None. Got right into it.

The Main Event: The 1776 Challenge
7 laps of 400m along with 1776 exercises as follows (everything single count unless otherwise noted):
* 50 burpees
* 100 calf raises (50 regular, 50 toes out)
* 100 ski abs (double count)
>> Run 400m
* 100 ‘merkins
* 100 LSS
* 100 LBC
>> Run 400m
* 100 CDD
* 100 jump squat
* 100 American hammer (DC)
>> Run 400m
* 100 OH clap
* 100 mountain climbers (DC)
* 100 hello dolly
>> Run 400m
* 100 wide-arm merkin
* 100 jump lunge (DC)
* 100 flutter kicks (DC)
>> Run 100m
* 100 plank shoulder taps (DC)
* 100 hillbilly walkers
** Badger Challenge (optional, level-up) – 100m crab walk
* 100 SSH
** Badger Challenge (optional, level-up) – 100m bear crawl
>> Run 400m
* 26 burpees
>> Run 400m
>>>ENDEX<<<

It was a total sweat fest this morning, but so worth it. Not much mumblechatter after a while, but A LOT of pain. The fellowship helped alot…..seeing your fellow PAX push through things makes you want to push as well. Thank you everyone for the push!

Capped it all off with a gorgeous sunrise and Pledge of Allegiance at COT, along with some announcements and P&Ps.

Special kudos for Clickbait for opening up his home for anyone who does not have anywhere or anyone to go celebrate the holiday with. #HIM

NMM:
7-4-1776 was a BIG day in the history of this world. Not only is it the birth of our great nation, but it was a loud exclamation to the world that freedom reigns and is worth fighting for. We exercise our freedoms every day whether we know it or not, from being able to wake up early and go work out with like-minded men, voice our opinions on whatever topic in however means, practice whatever religion or belief system we choose, or choose not to practice any type religion or belief system – all without fear of persecution. There are some people in this country who are challenging these various freedoms, not knowing that they themselves are exercising the constitutionally guaranteed right to challenge the status quo and advocate change. Many countries would severely persecute that type of vocality. Yet we as a nation allow and even foster it, for through adversity, change, and pain comes growth, wisdom, and strength.

During your various Independence Day celebrations please take time out to give thanks for the many things we have (i.e., blessings) as well as our many various freedoms, however you may define them, including – IMO most importantly – the freedom to speak up and make change happen, however large or small the magnitude, scope, and/or scale. That’s what happened on 7-4-1776, on a great scale and magnitude, and has continued since. The United States of America as a whole is never stagnant, it is always evolving. Hopefully for the better. It is by no means perfect either (what made of man is?), but it could most definitely be worse in many many ways. It is up to each one of us, exercising our various freedoms, to ensure we as a nation continue to move forward and get better in some way every day. Change happens through action, not just words. The mission behind F3 is to plant. serve, and grow small workout groups for the purpose of invigorating male community leadership. Keep at it, continue to BE the change you want to see in this world through not just your words but your actions. Give it away, for when you do YOU help facilitate positive change in others.

Have a happy and safe Independence Day. Happy Birthday America!

Thank you for the opportunity to lead. Blessed and thankful for every one of you F3 The Fort PAX that are in my life. SYITG.
– NASA

TClap |

Dancing in the Street

2022-07-01Leave a comment

QIC: CakeBoss
When: 2022-06-30
Pax: Bassomatic, Boogie Down, Cakeboss, Dojo, Drop Thrill, f3anchorman, f3destiny, Fogerty, Polaroid, Rebel, Small World - Chris Gunn, White Lightning
Posted In: Footloose

WARMUP: Dynamic mosey around downtown stopping and doing some squats, Merkins and other stuff
THE THANG:
Monroe White street is the saddleback of the Fort. Making our way for Tom hall street to top of hill is .6mi, performing the following at each corner
10 Merkins -100
20 LBCs -200
30 Squats -300
10 stops and so we got some work in with 1.8mi
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: prayers and praises from all the PAX

TClap |

A Call to the Bullpen

2022-07-01Leave a comment

QIC: Punch List
When: 2022-07-01
Pax: Bass-o-matic, Boogie Down, CableGuy, Cheddah, Couples, Cousin Eddie, Cyclops, Dojo, Double D, f3destiny, Fogerty, JWOW, Kindergarten Cop, Mark Nestel, oldbay, Punch List, Rebel, Seamstress, Spinner, Sprocket_F3, Tater, Weezer
Posted In: Slow Burn

Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!

I about splashed merlot after all those lunges. Nice Weinke, Wegs.

WARMUP:

20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos

THE THANG:

10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops

MARY:

Yes

ANNOUNCEMENTS:

Post on Saturday!

COT:

Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.

TClap |

Choose your own pain, sorta

2022-06-28Leave a comment

QIC: 38 Special
When: 2022-06-28
Pax: 38 Special, Boogie Down, Dojo, Dumpster Fire, Senator Tressel, Spinner, Triple Lindy
Posted In: The Ballroom

WARMUP: the disclaimer is the warmup
THE THANG:
Mosey around the school, stopping for instructions written on chalk. Stops were, roughly..
West side:
1. 20x dips
2. 10x step ups/each leg
South Lot (four corners):
1. 10x grave diggers, hillbilly walker
2. 10x BBSU, LS Squat
3. 20x LBC, SSH
4. 45x SSH
Service Road
1. 20x flutter
2. 30x calf raises
North Lot
1. 20M bear crawl

After the first time around, we ran back to the start, and turned around! Crawl Bear was offered as the reverse option to beat crawl and BTTW the OBVIOUS reverse of calf raises, made it back to the dips and one more time around the parking lot before heading back to CoT for 30s of lift stretching
MARY:
ANNOUNCEMENTS: read your newsletter
COT: Brief discussion on action. As I tell the kids, prayer is not a suitable substitute for action. Took a knee and asked the PAX to silently reflect on an action they can take, for which someone else will benefit, and they will gain no credit

TClap |

Rock work and triple check

2022-06-21Leave a comment

QIC: Hurler
When: 2022-06-21
Pax: Assassin, Band Camp, Boogie Down, chickenhawk, Dumpster Fire, Hurler, oldbay, Skidmark, Tootie, Triple Lindy
Posted In: The Ballroom

Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs

Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep

Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate

Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp

TClap |

Yard Work Completed!

2022-06-11Leave a comment

QIC: Fogerty
When: 2022-06-11
Pax: 3D, Barry Manilow, Bonsai, Boogie Down, Fogerty, Rebel, Short Sale
Posted In: backblasts

WARMUP: SSH, Imperial Walker, Merkins, Rebel Merkins, Cherry Pickers, Stretching, M Nightclubs, Low slow squat.
THE THANG: Hill work (5’s) Squats and Burpees. Followed by Bear crawl with Merkins up the hill! Mosey over to the benches on the bus line with a mini DORA completed. ( 50 Derkins, Dips, and Squats) 10 reps each partner while other partner planked. Mosey down to Football field for some 100 yard work stopping at every 10 yd line for a mix of exercises. Back to COT w 2 mins to spare.
ANNOUNCEMENTS: CSAUP discussion
COT; Wrapped up w prayers, graduation for kids, time-away from kids and remembering how much our kids and family mean to each of us.
Nice work!

TClap |

You should be dancing, yeah

2022-05-31Leave a comment

QIC: Bitcoin
When: 2022-05-28
Pax: Barry Manilow, Bitcoin, Boogie Down, Dojo, Fogerty, Hurler, oldbay, Rebel, Sprocket_F3, Twister
Posted In: the yard

WARMUP:
Mosey to the running tracks
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey on the Running track
Mosey to Second basketball court, lungewalk back
Mosey to Second basketball court, Toy Soldier walk back
Sprint to the second basketball court, lungewalk back.

Mosey to the parking lot to one of the four pain stations, mosey/brisk walk between them after completing listed exercises. Rinse and Repeat.

Pain station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats

Pain station # 2:
25 Merkins
20 Lunges
25 SSH

Pain station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs

Pain station # 4:
15 Freddie Mercury

MARY:
(PAX Choice)

Flutter Kicks
American Hammers
Freddie Mercury
Gas Pumpers
Carolina Dry Dock

ANNOUNCEMENTS
COT

TClap |

Tour of The Mill

2022-05-12Leave a comment

QIC: FunHouse
When: 2022-05-12
Pax: Barry Manilow, Boogie Down, Clickbait, Couples, Dojo, f3anchorman, Fire Marshall Bill, Frat boy, Funhouse, NakedAndAfraid, Small World - Chris Gunn, SugarBug
Posted In: Footloose

WARMUP: Big Lap, COP: SSH X 20
10 count: Imperial Walkers, windmill, squat, merkins, lunge/reverse lunge, shoulder taps, Low Slow squats, mountain climbers, SSHX20, 5 OYO Burpees
THE THANG: Classic pearls on a string. Sequence of exercises: Merkins, Squats, PlankJacks, Lunge, SSH. Count sequence: 10, 9, 8, etc. Run stops: Church of Christ, Loom, Hobos, Animal Hospital, another church, Town Hall, 3rd church, even another church, you get the idea.
MARY: Don’t compare yourself to others.
ANNOUNCEMENTS: Newsletter
COT: Prayers for children. Wisdom, understanding and peace.

TClap |

The Slo-burn climbed a ladder or two

2022-05-082022-05-08Leave a comment

QIC: Fogerty
When: 05/06/2022
Pax: Bass-o-matic, Boogie Down, Change Order, Cohiba, Couples, Dojo, Drop Thrill, Flounder, Fogerty, Mainframe, Rebel, Short Sale, Spark Plug, Weezer
Posted In: Slow Burn

14 Pax accelerated into the weekend with a workout plan that offered Jacob’s Ladder, 5 of Diamonds, and a Ladder that offered burpees, Donkey Kicks, BigBoys, BombJax, and Squats.

We began the beatdown with a slow mosey that would keep the group close together and offered up some mumble chatter on the lack of ground covered with this small lap.

The group circled up for some warm-up :

SSH, Squats, Merkins, Cherry Pickers, Moroccan Night Clubs, and some stretching. The group quickly transitioned into two rounds of a 1-minute HIIT – 10X Merks, 10XSquats, and 10x LBCs.

After the warm-up – we partnered up with Jacobs ladder using partner merkins and partner big boys. Each rep was completed simultaneously by each partner w a hand slap for accountability. Partner Merkins with a mosey to another side of the parking lot for the Big Boys.

Once completed, we transitioned into a modified 7 of Diamonds, ( 5 reps was the factor) -four corners were the destination. ( 5, 10, 15, 20 ) Round 1 – 5 Bobby Hurleys at each corner. Round two offered 10 Merks at each corner, round three offered 15 squats at each corner. We kept the group together by adding cadence w volunteer (voluntold) random pax leading the count. The mode of transportation was greeted w some groans from the group. Mosey, bear-crawl, NUR, and modified lunges took us between the 4 corners. The Pax finished the round with Flounder taking control and offering a modified version to keep the Pax guessing…..

As time was quickly passing, the men moseyed down a slight incline to be greeted with the uphill ladder as the final round. The ladder contained 9 squats at the bottom rung, followed by 5 burpees, 6 Donkey Kicks, 7 Big Boys, and 8 Bomb Jax.

We headed back to COT for a 5 min round of Mary to close out the day. Shout out to Change Order for breaking out the Boat/Canoe which was greeted by a time check request and more mumble chatter (or groaning)

Prayers were offered for upcoming Graduation, travels, marriages, surgeries, and overall blessing for the group.

Nice work!!

TClap |

Grounded at The Ballroom

2021-10-26Leave a comment

QIC: Maximus
When: 10/26/2021
Pax: Barry Manilow, Bass-o-matic, Boogie Down, Cake Boss, Drop Thrill, Maximus, Pusher, Slayer, Tater, Triple Lindy
Posted In: The Ballroom

School was in session and we were grounded.

10 PAX rolled in, we disclaimed and formed up in 2 lines for an Indian Run with little direction, only a destination. Get there. And so we got there.

Warm ups consisting of Imperial Walkers, Lunges and Merkins

Mosey down to the lighted road by the new “structure” no one can explain:
10 Carolina Dry Docks
Bear Crawl to the “end”
Lunge walk back

20 Dips
Crab Walk to the “end”
Crawl Bear back

Go back to the top of the road
10 Mountain Climbers
Run 1/2 way
10 Mountain Climbers
Run the rest
20 Flutters
NUR 1/2 way
20 Flutters
NUR the rest

The longest 5 minute plank with a 3 burpee penalty if you break the plank. The challenge here is that when you call this with this crowd, they’ll end up doing whatever they want anyways so it truly is, just a suggestion.

Run the “9” which is down the road, encircling the parking lot, making a 9.
Upon completion, 5 Burpees, 25 LBCs, 50 SSH

Run 15 yards, 5 Merkins, run 15 yards, 10 Squats
Run 15 yards, 5 Merkins, run 15 yards, 10 Squats

5 MOM with different PAX calling counts.

Thank You TL
Maximus

TClap |